Nearly every female lifter I’ve ever coached has come to me with the same goal: hit a 300 pound deadlift. Along with Strength House founder Greg Robins, we’ve had the pleasure of coaching some incredibly strong ladies, many of whom have achieved their 300 pound deadlift and beyond.
I asked some of these ladies to list a few things that helped them break the 300 mark. There are some absolute gems in their responses that will help any lifter, regardless of their goals.
Nancy Newell
Best deadlift to date: 300
When I’m not deadlifting, I’m a: Strength coach at Cressey Sports Performance
Why I wanted a 300 pound deadlift: The deadlift is the most badass exercise out there. I wanted to pull 300 so badly to break through a mental glass ceiling I was creating.
What I did to hit my first 300 pound deadlift: 1) Focus with purpose: I started to visualize my lifts on the drive over and focused on quality purposeful reps rather than just lifting to lift. 2) Commit to the pull: I learned how to walk up to the bar with confidence knowing that this bar is going for a ride! I channeled all of my aggression and mental fortitude into my deadlifting days and things started flying off the ground.
Shayna Bennett
Best deadlift to date: 320
When I’m not deadlifting, I’m a: Emergency Dispatcher
Why I wanted a 300 pound deadlift: Because you said I could and who doesn’t want to impress their coach? Also because it is that much closer to triple bodyweight! That is my ultimate goal, 360 pounds!
What I did to hit my first 300 pound deadlift: Switched to sumo. Putting in the time at the gym and working hard to gain overall muscle and strength. Any variation we did was only for 1 block (4 weeks) of training. We did band-assisted pulls and block pulls. Found out that I can only deadlift heavy once a week. Accessory work really does play a big role in improving your main lifts. So does your overall health, mentally and psychically.
Alex Bonvechio
Best deadlift to date: 345
When I’m not deadlifting, I’m a: Search Engine Marketer
Why I wanted a 300 pound deadlift: For me, 300 is a double body weight deadlift, which is a pretty standard measurement of female strength.
What I did to hit my first 300 pound deadlift: Relative to my squat and my bench, it took me the longest to progress in the deadlift. By the time I deadlifted 300, my squat was already at 285. Finally hitting 300 was a product of being mentally patient, finding a set up that worked for me, and approaching all weights consistently. To say it was a challenge for me and for Tony was an understatement. Once I finally cleared that 300 pound deadlift, I hit a hot streak and ended up deadlifting 345 on the platform a year later.
https://www.instagram.com/p/BKeCxb7ggVn/
Taryn Robins
Best deadlift to date: 325
When I’m not deadlifting, I’m a: Registered Nurse
Why I wanted a 300 pound deadlift: I have wanted to lift 300 pounds solely for the fact that it is totally cool and I like even numbers.
What I did to hit my first 300 pound deadlift: What I did in my training to reach this goal was listen to my body. Rest when my body was exhausted and grind when I had the fuel in my tank. Balancing life is key to hitting goals in the gym for me.
https://www.instagram.com/p/BHoIOP-gmXvQ_qfXALMAIrPUXcqIudRjIkeJuw0/?taken-by=traskyet
Jennifer Cooper
Best deadlift to date: 300
When I’m not deadlifting, I’m a: Hair stylist
Why I wanted a 300 pound deadlift: I wanted to pull a 300 pound deadlift to be able to say that I lifted a double bodyweight deadlift. It was incentive for me to lose weight because the heavier I was, I thought the harder that number would be to reach. When I started training with Tony I weighed 165 lbs. A 330 pound deadlift seemed too far out of reach but 300 was attainable.
What I did to hit my first 300 pound deadlift: I was able to reach this goal by trusting the process and following my program. I knew I had the best coach to guide me, as long as I put in the work I would get there. I did that. Consistently, everyday, I worked my ass off and it FINALLY happened. 🙂
Emma Huff
Best deadlift to date: 300
When I’m not deadlifting, I’m a: College student
Why I wanted a 300 pound deadlift: Once I started training and seeing how much I could actually lift, 300 seemed like a reasonable long term goal. Plus, I felt like it was a pretty badass number.
What I did to hit my first 300 pound deadlift: I just listened to [Greg]. I had to lift the weights and show up everyday, but he told me what to do and when to do it. Luckily, I have a coach who I trust completely and who knows when to push me and when I need a break, mentally and physically. So, I’ve had the most success sticking to the program and trusting him.
https://www.instagram.com/p/_Pk0bJKPA2/
Leslie Gedminas
Best deadlift to date: 315
When I’m not deadlifting, I’m a: Nutrition specialist
Why I wanted a 300 pound deadlift: Obviously, my deadlifts are my baby. It is the lift that first challenged me and made me start powerlifting. I also find a lot more gratification in picking up dead weight from the ground; more so than feeling heavy weight on my back or in my hands and moving it. I had always progressed in 25-pound increments so after I got 275, 300 was the next step!
What I did to hit my first 300 pound deadlift: Well, I deadlifted. 🙂 I deadlifted off of boxes. I deadlifted with chains. I did speed deadlifts. I did heavy singles. I got past a lot of mental barriers around lifting my previous maxes for reps – I remember having 225×2 on my plan and doubting it would happen. I learned that it was possible for me to have a bad deadlift day and to get over it; I ALWAYS came back the next time and got the weight I failed and then some. For a lift that I love so much and one that I rarely failed, learning that I’m not always perfect was the biggest reason I got to 315.
Artemis Scantalides
Best deadlift to date: 300
When I’m not deadlifting, I’m a: Strength Coach/Founder of Iron Body Training Systems
Why I wanted a 300 pound deadlift: Since I had focused primarily on kettlebell training for three years in order to complete the Iron Maiden challenge, it made sense to me to start to work on my skill and strength with the barbell. With this transition I discovered that from training solely with kettlebells for three years that I could deadlift 245 pounds, which was more than two times my bodyweight. Not only was it amazing and empowering to lift that kind of weight off the ground, but also, it made me think, imagine how strong I could become by following a structured powerlifting program with an experienced coach. With that, I set the goal of a 300 pound deadlift and started training with Tony.
What I did to hit my first 300 pound deadlift: I joined the Cressey Sports Performance women’s powerlifting group and I followed a structured powerlifting program written by Tony, along with his guidance and expert coaching. Having a skilled coach to help me to improve my skill of deadlifting and following a structured powerlifting program to help me to build strength to work towards my strength goal were the game changing factors that helped me to achieve my goal of a 300 pound deadlift. Within 12 weeks I achieved my goal of a 300 pound deadlift at my very first powerlifting meet. Achieving this type of physical strength is empowering, and builds confidence and tremendous self efficacy. It makes you feel like anything is possible; like YOU are capable of anything. No number on the scale can match that, as strength trumps the scale ANY day.
Janelle Mansfield
Best deadlift to date: 300
When I’m not deadlifting, I’m a: Engineer
Why I wanted a 300 pound deadlift: I really wanted to break 300 pound because I felt like it was a benchmark number for going from a beginner lifter to an intermediate one.
What I did to hit my first 300 pound deadlift: There were two big things that helped me in my training. The first was just building up size and strength in my legs. I’ve always had really skinny legs (until recently!) and Tony gave me a lot of high volume accessory work that built up my hamstrings and glutes. The second was hammering out my technique, working on making each rep the same and getting consistent with my setup and pull. This helped me a ton, because now when I pull heavy I don’t have to think, I just naturally set up the same way I always do. This helps me not psych myself out for heavy lifts.
TO A 300 POUND DEADLIFT… AND BEYOND
There you have it: words of wisdom from several ladies who crushed their goal to pull a 300 pound deadlift. Use their experience to help you or your clients achieve the same level of greatness.
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